Wednesday 9/13
Great Woods CrossFit – CrossFit
Warm-up
500 Meter Row, then….
FITNESS:
3 Rounds of:
10 Glute Bridges
10 PVC Around the Worlds (5 each side)
20 secs Plank
PERFORMANCE:
Front Rack Stretch (barbell on back w/ hook grip)
Burgener Warm-Up w/ barbell
Tall Clean Drill
Strength & Accessory
Fitness
Four sets of:
Kettlebell Swings x 25 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50-feet each arm
Rest 45 seconds
Hollow Hold x 30-45 seconds
Rest 2 minutes
Performance
Hang Clean + Clean
Perform 1 Hang Clean + 1 Clean, every 3 minutes, for 18 minutes for a total of 6 sets
Build as you go, but make sure the focus is on proper technique and mechanics as you build.
Mobilize and prepare for MetCon during rest
Metcon
Fitn: Metcon (Time)
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Snatches
15 AbMat Sit-Ups
Perf: Metcon (Time)
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches, 50/35 lbs
10 Toes-to-Bar